If you want to get fit in 2015 and really burn off that excess fat, it takes a sensible programme and some real honesty – yes, stop pretending that glass of wine or chocolate bar is justified after a tough day! Here, Shine Magazine gives you top tips from celebrity fitness expert Julia Buckley on finally shifting that extra timber and getting your body moving and feeling fit and fab.
Top tips from Julia Buckley, author of the Fat Burn Revolution and the trainer who gives you “No shizzle, just sizzle!”.
1. Exercise because you love your body, not because you hate it.
Some people try to find motivation by beating themselves up about the condition of their bodies. This is actually demotivating and makes them feel like crap! I’ve found that once people start allowing themselves to feel good about the positive steps they’re making, it really accelerates their progress. The better we feel about our bodies, the more we want to look after them. And, the more we look after our bodies, the better we feel about bodies. And our progress snowballs as it goes on. It’s a wonderful thing!
2. Go Harder
For maximum fat-burning, body-sculpting results, forget steady types of exercise that you can maintain for long periods. You need varied, intense workouts that leave you totally spent—ideally in less than an hour. My motto is “go harder, no longer”. When people are used to long training sessions it can take a while for them to learn to really go all-out for shorter durations, they’re so used to holding back so they can keep going. But with practice they find that extra gear and start to build more explosive fitness, which does amazing things for their bodies.
3. Go Heavy
A lot of people think that the best way to shed fat is by doing lots of steady cardio. You can lose fat that way, but it’s not the optimal type of training for fat loss. By adding muscle to your body you will burn more fat all of the time as well as improving your shape.
4. Cut the Carbs
Keep processed carbohydrates to a minimum. Sugary foods are the worst type of foods you can eat when fat loss is your aim. They are not only fattening, but also addictive and energy-sapping. Most people know that, but a lot don’t realize how things like bread and pasta can inhibit fat loss. They are just “meal-bulkers” which offer very little in the way of nutrition (or taste) and act in a very similar way to sugar in the body. I recommend replacing them with lots of vegetables.
5. Mix It Up
Don’t just repeat the same workout or do the same type of exercise every time you train. You need to vary your training. This helps keep boredom at bay and reduces your risk of injuries which are often caused by too much repetition of the same movements. It also maximizes results by ensuring all your different muscles get fired up and that your body doesn’t get comfortable with one type of exercise.
6. Rest up
You could be seriously limiting your progress if you’re not getting enough rest. Even people who are very advanced at exercise should take at least one day off training per week. Most people need at least two. Rest days are when your body recovers from adapts to the exercise you’ve been doing, that’s when you get fitter and stronger. So don’t ever feel like you’re slacking or losing momentum when you take a planned day off training, the magic is happening while you rest!
Julia Buckley is a fitness writer, trainer, and author of the bestselling book, The Fat Burn Revolution. Find out more at www.juliabuckley.co.uk